Q&A Series: Chapter 1
My Wellness Routine
Hi, beautiful people! First of all, I just wanted to say thank you to everyone who has subscribed to my Substack—it means the world to me. I've been wanting to be a part of this platform for such a long time, and I feel very grateful for the support. I'm currently experimenting and trying to figure out what content to put out, and I came up with the idea of doing a monthly Q&A series. This week, I asked Instagram to ask me anything about my wellness routine. Most questions were related to what I eat, my workouts, and the products that I like. Here are all my tips and tricks, from me to you!
Diet related questions:
“Do you stick to a daily calorie total”
“What do you eat every day?” “Do you count calories?”
“Basic diet tips please”
“Do you track macros or do you just eat intuitively?”
“What is your daily routine and do you eat a lot of sweets since you like baking?”
“What do you eat in a day?”
Answer:
My weight loss journey has been a long and winding road. I’ve had two kids, am a busy working mom, gone through menopause—the whole thing. I’ve restricted so many foods in the past, done crazy juice cleanses, and tried every fad diet. What really changed the game for me was going back to the basics. By that, I mean understanding the one fundamental rule of weight loss: "calories in, calories out."
I stopped restricting myself from everything, focused more on whole foods and my protein intake, and began working out consistently. When I say “calories in, calories out,” I mean you have to be eating less than you are burning to actively lose weight. Counting calories in the beginning can be helpful, just to get a general idea of the caloric value of the foods you are eating. I don’t currently count my calories because I have a general idea of the basics, and it's not something I find sustainable.
Now, I eat “intuitively.” By that, I mean I eat when I am hungry, stop when I am full, have a smaller/lighter lunch if I have a big dinner planned, and if I eat unhealthy one day, I focus on eating clean foods the next. In doing all this, I have lost my “fears” of food. I eat cake, burgers, and all the things I used to deem as bad—I just eat them in moderation. They became less addictive the less I restricted them. I make sure my diet is 80% clean, and the other 20% is fun.
For example, if I'm going out on a Friday night and getting a burger and a martini, I'll make sure to eat a clean breakfast and lunch. I’d probably have a smoothie for breakfast and a salad for lunch.
I also want to touch on protein and how it has influenced my weight loss. I really prioritize protein in my diet, which has led to many benefits. When I eat the right amount of protein (around 1 gram per pound of body weight), I feel satiated, leading to less snacking and fewer cravings. My high-protein diet also allows my muscles to recover from training. I highly recommend researching the benefits of protein—I have really noticed a change in my mindset towards how I eat because of them.
I truly believe there’s not one list of foods or a specific diet that’s going to lead to weight loss—it’s just not sustainable. It’ll work while you're on it, but we can’t live adhering to crazy food restrictions; it just doesn't work. I recommend being compassionate with yourself. My weight loss journey took a turn when I began doing things out of love for my body rather than resentment.
Another value that changed everything for me was discipline, and I think this goes hand in hand with self-love. For example, I work out 4-5 times a week because it makes me feel good. I have a better work day when I move my body, I dedicate one hour to my health, I like the way it makes me look, and most of all, I like the way it makes me feel.
And one last thing: your body holds the answers that are best for you. Learn your hunger cues, learn how certain foods make you react (do you feel good after eating that, do you feel bloated, etc.), and the less I listened to outside advice, the more progress I began making. There is so much contradiction out there—it’s best to focus on what makes you feel good and stick to it!
Now for some more specific questions;)
“What do you eat in a day?”
I have a 'What I Eat in a Week' Substack post planned for the near future, where I’ll go more in-depth on this question. But the basics are yogurt, salad with protein, tuna salad, chicken and veggies, steak, salmon and rice, pasta, and sandwiches. I like to keep it simple for the most part!
“What shampoo do you use?”
I always bounce between these three shampoos and conditioners. The Roz Hair Milk and Styling Oil are go-tos in my hair care routine. Hair Care
“What are some of your favorite skincare products?”
I’ll make sure to do an in depth post on my am and pm skincare routine but for now here is a link to some of my favorite skincare items. Also shout out to Shani Darden, her products absolutely changed my skin for the better. No Filter Needed: My Skincare Favorites
“What supplements do you take?”
I’m not crazy about supplements as I believe in prioritizing getting the vitamins my body needs from eating whole foods. The most routined “supplement” I take is the “Element” hydration packet, which I drink before the gym. When I do feel like I need a little something extra I love taking the cosmic doctor supplements created by Dr. Lamees. I also really enjoy taking the “Renew Life Digestive Enzymes” when I feel bloated. My daughter drinks a packet of “Omni-Biotic” probiotics every morning and loves them if anyone is looking for a good probiotic. Virtual Supplement Drawer
“What’s your typical breakfast?”
Since it’s currently summer I love a smoothie. My go to recipe is;
1 banana
2 scoops protein powder (my favorites are linked in my Storefront)
2 handfuls of spinach
1 date
Cinnamon
Almond milk or coconut water
Hemp seeds, chia seeds, and flax seeds
Ice
I also love cottage cheese and fruit or yogurt and fruit + hemp seeds, chia seeds, and flax seeds
Eggs are also a go to for me! I'll have 2 eggs and some turkey bacon or eggs and avocado.
“Weightlifting regimen?”
I posted a downloadable pdf of my weekly workouts in my “Morning Ritual ” Substack post!
“What is your daily routine?”
Check out my recent Substack post, “Morning Ritual” to see my in depth morning routine.
“Who do you follow on instagram for weightlifting inspiration?”
Here are some accounts that really helped me in my workout journey.
@ainsley
@lottiealicelamb
@gainsbybrains
@krissycela
@senada.greca
@sarakathryns
I hope these answers helped! Tune in for next week's Friday Substack post. And please let me know what you all would like me to write about, I love hearing your suggestions. Thank you again for all the support.
Lots of love,
Monika Blunder